Apple Pie

Tanya Eisenwasser

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A homemade apple pie that skips the wheat flour, refined sugar, and cinnamon. The cassava crust comes together with just four ingredients, and the filling leans on fresh apples, cardamom, and maple syrup.

Prep 30 min

Cook 45 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

Crust

• 2 cups cassava flour, plus extra for rolling
• 3/4 teaspoon fine sea salt
• 1/2 cup coconut oil, solid but soft (not melted)
• 1/2 to 2/3 cup cold water

Filling

• 5 medium apples (about 2 lbs), such as Honeycrisp, Gala, or Fuji
• 3 tablespoons pure maple syrup
• 2 tablespoons cassava flour
• 1 teaspoon ground cardamom
• 1/2 teaspoon freshly grated ginger
• 1/4 teaspoon fine sea salt
• 1 tablespoon coconut oil, cut into small pieces

Instructions

Make the Crust

1. In a large bowl, whisk together the cassava flour and salt.
2. Add the soft coconut oil and use a pastry cutter or your fingers to work it into the flour until the mixture looks like coarse crumbs.
3. Add 1/2 cup cold water and stir gently. Add more water a tablespoon at a time until the dough comes together when pressed. Cassava flour absorbs liquid differently than wheat flour, so go slowly.
4. Divide the dough into two balls, one slightly larger than the other. Flatten each into a disc, wrap in parchment, and refrigerate for at least 20 minutes.

Prep the Filling

1. Preheat the oven to 400°F (200°C).
2. Peel, core, and slice the apples into 1/4-inch slices.
3. In a large bowl, toss the apple slices with maple syrup, cassava flour, cardamom, ginger, and salt until evenly coated.

Assemble and Bake

1. Place the larger dough disc between two sheets of parchment and roll out into a circle about 12 inches across. Cassava dough is more delicate than wheat dough, so work gently.
2. Peel off the top parchment, flip the dough into a 9-inch pie dish, and peel off the second sheet. Press any cracks back together with your fingers.
3. Fill the crust with the apple mixture, mounding slightly in the center. Scatter the small pieces of coconut oil across the top.
4. Roll out the second disc the same way. Either lay it whole over the filling and cut a few steam vents, or slice it into strips for a lattice top. Press the edges together and trim any excess.
5. Bake for 20 minutes, then loosely tent with foil to keep the crust from over-browning.
6. Bake for another 25 minutes, until the filling is bubbling and the apples feel tender when pierced with a knife.
7. Cool on a rack for at least 30 minutes before slicing so the filling sets.

Tips & Substitutions

• Weigh the cassava flour for best results. Cassava flour is dense and varies by brand. If you have a kitchen scale, use about 280-320g for 2 cups in the crust, depending on the brand. If the dough feels dry, add water a teaspoon at a time. If it feels sticky, add a little more flour.
• Use a baking sheet under the pie. Place the pie dish on a rimmed baking sheet to catch any bubbling juices and help the bottom crust bake through.
• Apple varieties. A mix of one tart apple (such as Granny Smith) with sweeter ones (Honeycrisp or Fuji) gives the most balanced flavor.
• Lower-sugar version. Cut the maple syrup to 1 tablespoon and add 1/4 teaspoon monk fruit powder to the filling.
• Butter swap. If you tolerate dairy, swap the coconut oil in the crust for cold unsalted butter or ghee.
• Cinnamon option. Some people find cinnamon triggering, while others tolerate it fine. If you do well with it, add 1/4 teaspoon along with the cardamom.
• Start with less spice if very sensitive. If you are still figuring out your tolerance, try 1/2 teaspoon cardamom and skip the ginger on a first run.
• Crust handling. Cassava dough does not stretch like wheat dough. If pieces tear during transfer, just press them back together in the dish. The finished crust will still hold up.

Why This Works

Apples. Generally considered low in histamine and well tolerated. Apple skins contain quercetin, a compound sometimes discussed in mast cell research, though individual response varies.

Cassava flour. A grain-free, gluten-free flour that is generally well tolerated. It gives the crust structure without wheat or gluten, and it has a neutral flavor that lets the apples come through.

Cardamom. A warming spice that brings classic pie flavor and is often used as an alternative for those who find cinnamon triggering. Spice tolerance is individual.

Maple syrup. A natural sweetener that is generally considered low histamine when pure. Adds sweetness and a subtle caramel note as the pie bakes.

Coconut oil. Provides flakiness and richness without dairy. Coconut is generally well tolerated on a low histamine diet. Check labels for added gums or preservatives.

Storage

Apple pie is best on the day it's baked, while the crust is still crisp and the filling is fresh. Cool the pie promptly after baking rather than leaving it out for hours. For best tolerance, slice and freeze any leftovers once cooled, then reheat individual slices straight from frozen in a 300°F (150°C) oven for about 15 minutes. If keeping at room temperature, cover loosely and eat within 1 day. Some people are sensitive to leftovers of cooked dishes, so pay attention to how you respond.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.